BulkMeUp

But i have to ask. What is a 'cPT' exam?

grant

Certified Personal Trainer

"Vision without action is a daydream. Action without vision is a nightmare."

BulkMeUp

Then you are the last person i should be giving advice to. lemme tiptoe away from your journal...

grant

Back/trap. stuff

3 working sets, 1.5-2 min. rest intervals

Lat Pulldown
8, 8, 6

Seated Machine Row
8, 8, 6

Low Row
8, 8, 6

One-Arm DB Row
8, 8, 6

DB Shrugs
8, 8, 6

DB Upright Rows
8, 8, 6


Cardio

25 min. total
20 min. treadmill steady state run
5 min. warmup/cooldown
237 cals total
84%-66%
In all my excitment, I forgot to bring my workout log, hence the lack of detail in the numbers. Went light anyway, lowered sets from the usual 4 to 3 and finished it off with a little run. Interesting to note after working out in the morning for about two weeks or so (on vacation) and working out in the late afternoon/early evening today, the difference in energy level is truly amazing. When I go back to school I think I'm going begin working out in the wee morning hours in order to take advantage of this.

"Vision without action is a daydream. Action without vision is a nightmare."

grant

He--he, no if anything your input has made me dig deeper into things (I'm keen on research)--thanks!

"Vision without action is a daydream. Action without vision is a nightmare."

grant

Cardio

105 min. total
40 min. Stepmill Speed Interval Setting
40 min. Treadmill steady state run
20 min. Elliptical steady state
5 min. Exercise bike cooldown
Total cals. 1232
45% from fat
Max 208/107%*
Avg 140/72%

Not sure this is quite accurate but it's what the watch said...


10 min. post workout stretching

"Vision without action is a daydream. Action without vision is a nightmare."

grant

Training/Chest

1 w/u, 3 working, 1.5-2 min. rest bet. sets
DB Press
8 x 45*2, 8 x 45*2, 6 x 50*2, 6 x 50*2

BB Incline Press
6 x 115, 6 x 115, 4 x 125, 5 x 125

Machine Press
8 x 135, 8 x 135, 6 x 150, 6 x 150

DB Decline Press
8 x 40*2, 5 x 45*2, 8 x 45*2, 8 x 45*2

Freemotion Fly
6 x 45, 6 x 45, 8 x 40, 8 x 40



Cardio

Walk to store-then apt.

Workout was OK--reversed pyramided on the flys, think I might try incorporating that more often to change things up. No "real" cardio today, tired...lack luster wish Christmas was over already mood...

"Vision without action is a daydream. Action without vision is a nightmare."

grant

Training

Rest

"Vision without action is a daydream. Action without vision is a nightmare."

grant

Cardio

Total time: 130 min.
35 min. Speed Intervals Stairmill
35 min. steady state treadmill run
40 min. steady state/random hills/steady state
10 min. cooldown exercise bike
Total kcal: 1526
From fat: 45%
HR Max: 91%/178
HR Avg: 72%/140
Time in Zone 117-176: 1.55 hr

+

10 min. post stretch

Workout was OK--right knee started to feel a little "loose" on the treadmill which worries me as all this work is an attempt to push some endurance for running. Right hip flexor is also a little strained. My avg on the Stairmill intervals wasn't that impressive as was my overall avg for today--although I was really pleased with hitting 91% today on the elliptical. After that experience I really didn't have the energy for much else and just cruised at 80-75-70-65% until I was finished with the workout.

I'm also planning a new routine. I've got a couple of ideas in mind. I won't be able to continue what I've been doing for the last couple of weeks cardio-wise but I'm hoping for a heavy Wed. and Sun.

Sun.- Heavy Upper
Mon.- Off
Tue. - Light Lower
Wed. - Cardio
Thu. - Light Upper
Fri. - Heavy Lower
Sat. - Cardio

Hmm...not perfect but an option...

"Vision without action is a daydream. Action without vision is a nightmare."

grant

Light Lower

1.5-2 min. rest interval/4 working sets
Squat 2 w/u
12 x 95, 12 x 115, 12 x 135, 12 x 135, 8 x 155, 8 x 155

DB Lunge
6 x 30*2, 8 x 30*2, 6 x 35*2, 8 x 35*2

Hip Abbd.
8 x 80, 8 x 80, 8 x 80, 10 x 70

Seated Leg Press
8 x 170, 8 x 170, 8 x 190, 8 x 190

Leg Ext.
8 x 60, 8 x 60, 6 x 75, 8 x 75

Glute Machine
8 x 50, 8 x 50, 6 x 75, 8 x 75

Seated Calf Raise
10 x 45, 10 x 45, 12 x 45, 12 x 45

Cardio

Cooldown walk to the coffee shop--then to apt.~5 min.

Next time lower sets increase # of reps..., weight was good

"Vision without action is a daydream. Action without vision is a nightmare."

Pylon

Looks good in here, Grant. Keep it up!

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

grant

Hey thanks man and thanks for stopping by!

"Vision without action is a daydream. Action without vision is a nightmare."

BulkMeUp

Is your seated leg press the one where the seat moves as you press? I know that as the 'Leg Sled'.

grant

Hey BulkMeUp,

Nope...it's a variation of this...http://www.exrx.net/WeightExercises/...dLegPress.html

"Vision without action is a daydream. Action without vision is a nightmare."

grant

Cardio

105 min. total
30 min. EFX Crossramp Interval training: 65-80%
60 min. recovery treadmill run: 75-80%
15 min. elliptical cooldown: 75%
Total cals: 1252
From fat: 50%
Max HR: 176/90%
Avg HR: 138/71%
Time in Zone 117-176: 1:32 hr

Abs stuff

Decline ab board crunch
4 working sets/10 10 10 9ish

Swiss ball crunch
4 working/15 15 15 15

+

Post workout stretching stuff: 10 min.

Abs stuff felt good, nice muscle contraction. Knee didn't feel too bad on the mill today, took it easy and made it a recovery run avg about 75%. Ehh not much else, a very gloomy, gray, rainy day here. Making risotto for lunch...

"Vision without action is a daydream. Action without vision is a nightmare."

grant

Holy shit it's good...

"Vision without action is a daydream. Action without vision is a nightmare."

grant

Upper

3 working sets/1.5-2 min. RI

WG Chin
7 x bw, 6, 6

DB Bench
10 x 90, 8 x 50, 8 x 50

EZ Bar Bent-over Row
10 x 50, 10 x 50, 10 x 50

Alternating Incline DB Bench
6 x 70, 6 x 70, 8 x 70

One-Arm DB Row
6 x 45, 6 x 45, 8 x 45

Flat Bench DB Multi Press
12 x 50, 12 x 50, 12 x 50

Cardio

5 min. exercise bike cooldown

"Vision without action is a daydream. Action without vision is a nightmare."

Pylon

mmm....risotto.....

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

grant

Ha! I'm telling you I out did myself...only because I earned it though...

"Vision without action is a daydream. Action without vision is a nightmare."

grant

Cardio

50 min. total
35 min. StairMill Speed Interval
10 min. elliptical
5 min. treadmill
Total Cals: 575
50% from fat

"Vision without action is a daydream. Action without vision is a nightmare."

grant

Training

Rest!!!

"Vision without action is a daydream. Action without vision is a nightmare."

Pylon

Have a good new years eve, Grant. Be safe!

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

BulkMeUp

Happy New Year, grant.
Was that so that you could go out boozing?

grant

. No, not my thing, drinking or partying, besides I had some "plans" for NYD.

"Vision without action is a daydream. Action without vision is a nightmare."

grant

Cardio

Total time: 160 min.
45 min. EFX Crossramp Crosstrainer setting*
45 min. Elliptical Random stuff--some sprints
60 min. treadmill gait retraining stuff
5 min. exercise bike cooldown
Total Cals: 1974
45% Fat
Max 177/91%
Avg 143/73%
Total time in 117-176: 2.23 hr

+

Post cardio stretching

Knee wasn't too bad today--although it's sore now. Focused on following through my stride and really gripping the treadmill. Had some nice sprints on the elliptical. Tomorrow will be a Full Body Workout, 3 sets with 10-12 reps.

The day off really paid off--

"Vision without action is a daydream. Action without vision is a nightmare."

grant

Full Body Stuff

3 sets, 10 reps (or about), 1.5-2 min. rest
WG Chins
3 sets, 6 x bw

Incline DB Press
10 x 45, 10 x 45, 10 x 45

DB Clean & Press*
10 x 10, 8 x 15, 8 x 15

Front Squat*
10 x 65, 10 x 65, 10 x 75

HS Iso-Lat Pulldown
10 x 90, 8 x 110, 8 x 110

Chest Press
10 x 135, 10 x 135, 10 x 135

+ Post workout static stretching

Workout was good overall, more energetic than I thought I would be. Incorporated some new *exercises into the routine so I kept the weight light in order to get my bearings. I liked the Clean & Press, I could imagine with a bit heavier weight I could really work up a sweat. The Front Squats weren't bad either.

Today is my last vacation day......I really don't want to go back to school! No more 9:00 AM workouts for me...(except for Wed. if I don't have any meetings) I'm thinking I might take tomorrow off just to ensure that I properly fueled up again although I was also thinking of jolting myself into my new morning routine starting off
with the first day of school. I'm also renting out a locker so I can store some stuff (shoes, etc.) just to make my life a little easier this time around. I wonder if the board is up again...ha, no...

"Vision without action is a daydream. Action without vision is a nightmare."

grant

Training

Rest

Took the day (and it was the entire day) running errands and being productive. I think I might have covered the geographic area equivalent of a small European country today + planning on doing some static stretching today.

New routine should begin without a hitch on Thurs. although I've already started transitioning. Will post hopefully tomorrow if all goes as planned.

First day of school wasn't too bad, long but not bad. Hopefully the quarter will go quickly and w/o a lot of bs or interference with my training.

"Vision without action is a daydream. Action without vision is a nightmare."